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How do I stretch?

Old 01-06-05, 10:55 AM
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How do I stretch?

A few years ago I injured my right patella tendon when while doing squats to just before failure, when I failed, driving my knees forward and down to the floor. Due to that event and the effects of 12 years of climing inout of a delivery truck with steps, I now have tendonitis in my right knee. Even after extensive physical therapy I still experience tenderness and some pain in my right knee, particularly when it's bent and I'm applying force to straighten when I climb the stairs in my house or even coming down them, or try to do squats. Cycling, so far, doesn't seem to bother it that much. Maybe a little when I first start out.
I've never been flexible and am trying to do more stretching to improve that area of my fitness, along with the other aspects of fitness I hope to achieve with cycling.
I know what kinds of stretches I want to do, but my quads...I'm not so sure of how to go about stretching them. When I try to stretch my quads, especially my right one with the tedonitis, I experience the same pain in the patella tendon. Is that normal? I'm doing the kinds of quad stretches that most books on stretching suggest...they all hurt, and I'm not talking about the slight tension/discomfort in muscles that occur when one stretches. The pain is definitely in the patella tendon. So what other stretches are there for quads that don't stress the patella tendon? Would the stretching I'm doing now still be beneficial if I didn't stretch to the point where it hurts the tendon, which is anywhere beyond 90 degrees towards my glute? Do I need to stretch my quads at all? I know my hamstrings really need more flexibility.
Any and all input is, as always, greatly appreciated!
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Old 01-06-05, 12:10 PM
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